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Training Log Archive: KingTim

In the 7 days ending Sep 5, 2010:

activity	#	time	miles		km		+m
Run - Off road	7	4:21:31	35.6		57.29		423
Bike on road	8	2:35:00	32.78	(12.7/h)	52.75	(20.4/h)
Run - Road	2	48:29	7.41	(6:33)	11.92	(4:04)	66
Orienteering	1	45:06	6.28	(7:11)	10.1	(4:28)
Total	16	8:30:06	82.06		132.06		489

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Sunday Sep 5, 2010 #

Note
(injured)

Yesterday's DCPR began at 0800. For once I made it back to the main car park from starting the race in time to help out with the uphill sprint out of Lyme Regis. Totally un-warmed up I sprinted a couple of hundred metres uphill. Probably not the best thing to have done.

Next run was up and over Golden Cap. At the end of that run both calves were very tight and painful, but I carried on with lots of sprinting through the day, each time the calves getting more painful. The last leg along the beach was pretty much agony and the calves were in constant pain as soon as we'd finished.

That night we stayed on the in-law's yacht in a very choppy sea. Got very little sleep pithcing and rolling about, and woke up with a crick in my neck that meant I couldn't turn my head right without a lot of pain.

Add to that two calves that feel like they'll snap if I try to extend them, and that throb when at rest.

No chance of me running today.

Saturday Sep 4, 2010 #

Run - Off road race (Dorset Coast Path Relay) 15:00 [5]
shoes: Asics Gel

Throughout the day lots of flat-out sprinting at change-overs, some up hill, some on the flat. It's this bit of the day that really takes it out of you.

8 AM

Run - Off road race (Dorset Coast Path Relay) 12:12 [5] 2.58 km (4:44 / km) +180m 3:30 / km
shoes: Asics Gel

The Golden Cap leg of the DCPR. A straight-up and straight down run over the higest peak on the south coast. Was expecting to recrown myself as the King of the Mountain, but I was about 45 seconds slower than when I ran it in 2008. Still, managed to catch up about 90 seconds on Wessex and create some good distance in front of Southampton.

4 PM

Run - Off road race (Dorset Coast Path Relay) 41:42 [5] 10.19 km (4:06 / km) +103m 3:54 / km
shoes: Asics Gel

The last leg of the day (and I was on my last legs too). From the north end of Swanage, up Ballard Down, out to Old Harry, and into Studland where I was joined by Bown and Matt F to run the final 4.5km along the sand into the finish. I found the sand a real struggle and legs were proper ruined by the end, but we managed to maintian a decent sub 4min/km pace along the beach.

The end of another great DCPR. BOK finished in 8h 57m - a great effort from everyone on the team. Now we just need a few more elites / aspirationals to beat the 8h10 we did in 2008...

Friday Sep 3, 2010 #

7 AM

Run - Off road (RTW) 45:08 [3] 9.52 km (4:44 / km)
shoes: Salomon XT Wings

Badock Wood, Southmead, Golf Course, round airfield.

4 PM

Bike on road (HFW) 20:00 [3] 6.75 km (20.3 kph)

Thursday Sep 2, 2010 #

7 AM

Bike on road (BTW) 20:00 [3] 6.75 km (20.3 kph)
shoes: Mongoose Maurice Singlespeed

Lovely evening - headed out round Blaise for a nice cruise - felt pretty good so went faster than a recovery run but not fast enough to be tempo.

5 PM

Run - Off road long (RFW) 1:38:42 [3] 23.26 km (4:15 / km) +140m 4:07 / km
shoes: Nike Zoom Vomero+ 5

Run with Craney around Ashton Court and Leigh Woods.

http://connect.garmin.com/player/47282437

C • Shame 1

7 PM

Bike on road 30:00 [2] 9.0 km (18.0 kph)
shoes: Giant XTC MTB

Nice little ride with my wife up to and around the Downs.

Wednesday Sep 1, 2010 #

7 AM

Bike on road (BTW) 20:00 [3] 6.75 km (20.3 kph)
shoes: Mongoose Maurice Singlespeed

5 PM

Bike on road (BFW) 20:00 [3] 6.75 km (20.3 kph)
shoes: Mongoose Maurice Singlespeed

6 PM

Run - Off road 38:47 [3] 9.24 km (4:12 / km)

I've kind of lost focus on my training this week, a week that was supposed to a second 70miler. Bank holiday urban O race and another road race the day after, and the Dorset Coast Path Relay coming up on Saturday have upset the training schedule. So I can't figure out what to do with the remaining days. So I settled tonight for a steady run up and around the Downs. Not sure why, i think the idea was to let my legs recover, but they felt fine, so I ran faster than a recovery run, but not fast enough for a tempo.

Tuesday Aug 31, 2010 #

7 AM

Bike on road (BTW) 20:00 [3] 6.75 km (20.3 kph)
shoes: Mongoose Maurice Singlespeed

5 PM

Bike on road (BFW) 15:00 [3] 6.0 km (24.0 kph)
shoes: Mongoose Maurice Singlespeed

From work to the AXA sports ground for the AXA5 race.

6 PM

Run - Off road warm up/down 10:00 [3] 2.5 km (4:00 / km)
shoes: Nike Zoom Vomero+ 5

Jogging around the AXA pitches warming up and warming down.

Run - Road race (AXA 5 race) 31:29 [5] 8.82 km (3:34 / km) +66m 3:26 / km
shoes: Nike Zoom Vomero+ 5

The annual inter-company race form the AXA sports ground, Cribbs main road, Hollywood Lane, Berwick Lane, Henbury, and back to the pitches.

Wasn't feeling very strong while warming up, but once we'd got going I settled into the pace. Pushed hard all the way, and succeeded in overtaking two guys on the long uphill towards the end. Finished 6th or 7th I think.

2008: 33:06
2009: 32:11
2010: 31:29

http://connect.garmin.com/player/47043304

7 PM

Bike on road (HFW) 10:00 [3] 4.0 km (24.0 kph)
shoes: Mongoose Maurice Singlespeed

Monday Aug 30, 2010 #

11 AM

Run - Road warm up/down 17:00 [2] 3.1 km (5:29 / km)
shoes: Salomon XT Wings

Warm up and warm down with Matt & Grace and Laura.

Orienteering race (TVOC Regional) 45:06 [5] 10.1 km (4:28 / km)
shoes: Salomon XT Wings

Didcot Ladygrove estate urban race. Straight line distance 6.2km

A really nice day, and really good event through a modern housing estate and the associated grassy areas and paths.

As expected, the opportunity to run at full pelt around the roads and path led to some significant mistakes and time loss, but it was all good fun.

Craney started 3 mins behind me so I was doing my best orienteering (running fast and planning ahead quite successfully) to keep ahead as long as possible. When he did catch me, just before #13, I sped up and of course buggered up the route to #14 quite significantly. Later a group of kids kindly surrounded #20 so I couldn't see it, and spent a minute or so watching me look for it while shouting out random three-digit numbers until I asked them where it was, and they stepped away from it. Cheers.

Finished 6th (I think), 10 mins behind Matt.

http://connect.garmin.com/player/46854023

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